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Dr Neeta Gupta
Associate Professor
Certified Practitioner of
EFT & REBT (London) &
CBT (Scotland)
DAV PG College
Dehradun
Tips & Tactics Of Dealing
with Tobacco Addiction
Tobacco is dangerous.
Centers for Disease Control and
Prevention (CDC) says that
smoking is the most common
"preventable cause of death" in the
United States. While the effects of
smoking may not be immediate,
the complications and damage can
last for years.
Nicotine creates pleasant feelings in
the body and mind. When you use
tobacco, your brain releases
neurotransmitters such as
dopamine, the feel-good chemical.
This creates a brief feeling of
contentment and pleasure.
Tips and Tactics Of handling Tobacco addiction
Nicotine is a highly addictive chemical found
in the tobacco plant.
The addiction may be
1.Physical-habitual users come to crave the
chemical,
2.Mental- users consciously desire nicotine’s
effects and
3.Behavioral- People become dependent on
actions involved with using tobacco. They also
become accustomed to using tobacco in
certain situations, such as after meals or when
under stress.
MYTH # 1: SMOKING HELPS In
RELAXATION
MYTH # 3: SMOKING HELPS IN FOCUS
MYTH # 2: SMOKING HELPS IN
SOCIAL INTERACTIONS
MYTH # 4: I LIKE THE SMOKING PROCESS
CAB Model of Smoking:
C= Cognitions
A=Affect
B=Behaviour
It
relaxes
(+)
It is good
(+)
It is
injurious to
health (-)
Parents
dont like it
(-)
It
causes
throat
cancer
(-)
It causes
lung
cancer
(-)
Friends
dont like it
(-)
It is
addictive
(-)
INFORMATIONS
= COGNITIONS
+,- = AFFECT
= BEHAVIOUR
Activating
Events
Personal Expce
Future
Self
World
Hope
,Happiness
/Anxiety,
Anger
Beliefs
Irrational
Rational
Beh(f)= AxBxC
Flexible Rigid
Intolerance
Evaluation
Consequent
Emotions
Types of Cognitive Distortions:
1. Deletions:
We all have this habit of being
conveniently forgetful at times, and we
call this forgetfulness or cognitive
deletions. We delete about 80% of the
data that reaches our brain.
2.EMOTIONAL REASONING
Often if we depend heavily on our feelings as
a guide, this sometimes leads us away from
the path of reality. Any observed evidence is
disregarded or dismissed in favor of the
assumed “truth” of their feelings.
3.MENTAL FILTER
When we are presented with a collection
of ideas or experiences in close
concession, and our minds filter all these
experiences together through one funnel
to come up with one conclusion. This
cognitive distortion plays part largely
when it
comes to negative
experiences, which
magnify the negative
aspects of past experience
and then ultimately trigger
an automatic response for
future events.
4.BLACK OR WHITE THINKING / POLARISED
THINKING
It is extreme thinking that often leads to intense
emotions and behaviours. We’re either perfect, or a
complete failure and there’s no middle way.
Unfortunately, we fall into all-or-nothing traps very
quickly.For example you start your new ‘healthy
habits’for healthy life style, and you give in to the
temptation of a cigerrette.Black or white thinking
might lead you to conclude that you have failed
your plan
then proceed
to smoke the
entire box of
cigerrette
5.BLAMING AND IRRESPONSIBILITY
People find it relieving and liberating to blame
other people for the way their life is the way
it is: it’s X’s fault they are addicted, it’s Y’s fault
they feel depressed, it’s Z’s fault
things didn’t go to plan. While it may be satisfying
to place blame but blaming others doesn’t
alleviate or solve the problems you’re dealing
with.
6.LABELLING
When we ‘label’ ourselves based on our
behaviour in specific situations. We define
ourselves by one specific behaviour (usually a
negative behaviour) and fail to consider other
positive characteristics and actions.
QUESTIONS FOR SELF-REFLECTION
How many of these cognitive distortions can
you recognise inside of your own thinking?
Unhelpful Thought Category
Thought Challenging converts the ABC model
intoABCDEapproach
Activating Events(A)
Beliefs(B)
Consequent Emotion(C)
Disputation of Belief(Truth
Focused)(D)
Effect(cognitive
Shift)(E)
HIT-STOPP & Learn this 1
Crucial Life Skill:
S=STOP
T=THINK
O=OBSERVE
P=PULLBACK
P=PROCEED
H=Need of the
Hour
I=Introspection
T=Transform
Thank You
http://thumbs.dreamstime.com/z/smoking-man-cartoon-
28490325.jpg
https://tse4.mm.bing.net/th?id=OIP.soEbh1W-
rc1s0zVLdOBNagHaFj&pid=Api&P=0&w=226&h=170
http://www.patriciadesigns.com/_Media/stopandthink_be
vel_med.png
https://tse3.mm.bing.net/th?id=OIP.mK2shB0L0NwQoZS
d9kA53QHaFH&pid=Api&P=0&w=239&h=166
http://goodhealth.freeservers.com/brain_develop
ment_smoker_nonsmoker.jpg
Links for the Images
https://tse2.mm.bing.net/th?id=OIP.L5Kpyf
Y8ZdX5O0EIJLtR1gHaIW&pid=Api&P=0&
w=300&h=300
https://tse1.mm.bing.net/th?id=OIP.XiWrr7
AwGHo1XgCFPFsP8QHaG0&pid=Api&P=
0&w=214&h=198

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Tips and Tactics Of handling Tobacco addiction